NAME Yoga - Janet Ollason	DATE  18 September 2006	DAY/TIME Monday 1400-1530	TERM Autumn
VENUE Kirk Centre, Ellon	LEVEL Mixed Ability	SESSION (x of y) 1 of 8

TEACHING METHODS Instruction Practice DemonstrationConsolidate Do with meRefine & extend

TEACHING AIDS  Handouts Mats, Blocks, Pads Supports/cushions, coverings Wall bars

AIM / THEME Body Awareness: focusing the attention on particular parts of the body during the yoga practice To introduce theme for term of Body Awareness & to practise asanas and pranayama with focus on feet & ankles To introduce new members to yoga and to revise the basics for previous members after the long Summer break

INTENDED LEARNING OUTCOMES (Objectives) Introduce Body Awareness = spread intelligence throughout whole body: firm body 'steady intelligence' benevolent spirit Gently limber & stretch the body with awareness especially of feet e.g. pelvic tilts, upper body raise/lower, cycling, extend/flex Practice asanas at Iyengar's 3 levels (body brain heart) with awareness of feet, ankles e.g. raise/lower on toes, eagle, sit twist Practice asanas with reference to Patanjali's Yoga Sutras: 'asana is a steady comfortable posture' e.g. tadasana, W2, triangle

METHODS OF ASSESSMENT Observation

METHODS OF EVALUATION Feedback during and after class

NOTES / COMMENTS

CENTERING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Sit legs bent, Breathe In/up Out/dn, Elbows down, then lie semi supine, then Savasana Relax, Centre on self	1400	Position for relaxation & use between postures	Modify for postural probs	Aware of today's needs Identify term's objectives
Normal, then deeper breathing		Observe breath In/out	Avoid hyperventilation	Focus on breath SoHam

LIMBERS (20m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine   pelvic tilts, push down on feet   hands clasped behind head, raise   knee over chest, relax, hold thigh   raise foot to ceiling, flex/extend foot	1410	Lengthen spine Flex joints Stretch hamstrings	Flatten lower back	Soften & ease back Continue hold while raise foot up Relax/stretch/relax leg
Semi Supine on elbows palms down Knee over chest Other foot down Flex/extend knee as breathe Out/in Forward/backward up/down		Limber legs		Leg movements with breathing
Semi supine roll to side & sit up		Transition		Hand by shoulder, push

ASANAS (40m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Sit cross legged or legs straight Rest foot on knee Massage foot & ankle	1430	Awareness of toes foot ankle = 14+5+7 = 26 small bones x 2	Block	Pull toes Ball of thumb to massage Stroke up
Sit wide angle legs straight Clasp behind head, lateral bends Churning, left hand to right foot		Sit upright Loosen hip joints	Block	Vertical feet, Bend t side Hand to opposite foot
Squat on balls of feet & toes Feet hip width & parallel Spread toes Flex ankles Balance & stand		Feet & ankle joints Transition	Else stand in own way	Ankles above heels Use fingers to open toes
Tadasana    Rise on toes & lower		Check CoG Balance		Steady Comfortable
Eagle Forearms & palms together Right elbow in left Hands backing Left hand to face & palms together Weight to right foot, soften knee Cross left thigh over right Wrap left foot round right calf/shin		Balance on one leg, awareness of feet & ankles	Stand by wall	Steady Comfortable Be grounded/uplifted Do within own limits Find own arm positions Find own leg ankle foot toe positions
Warrior 2 focus on foot positions Stand tadasana Step to side feet parallel Stay facing front Turn feet 90 & 10 In Raise arms horizontal Out relax In Extend up Out Bend forward knee Turn head to look down arm Exit: In Straighten leg & turn head Out Lower arms In Step together	1450	Precise standing posture with breathing	Strenuous Knee above ankle Careful of lower back & shoulders	Steady Comfortable Stable start Firm Lifted Relaxed 3 breaths at each stage to check position Relax
Trikonasana Stand tadasana Step to side feet parallel Stay facing front Turn feet 90 & 10 In Raise arms horizontal Out relax In Extend up Out Fold to side one arm up other down Head looks up Exit: In Raise trunk Out Lower arms In Step feet together		Start as for tadasana	Strenuous Knee above ankle Careful of lower back & shoulders Hand to block Head forward if prefer	Steady Comfortable Stable start Firm Lifted Relaxed 3 breaths at each stage Do not bear weight on lower hand
Warrior 2 & Trikonasana		Awareness feet ankles		Join into sequence
Rag doll Relax forwards Palms down Bend knees Onto balls of feet Squat Sit		Transition & relax	BP eye ear Head up	Soften & lower Sit
Wide angle sit Clasp behind head Heels down In/Out Uplift/hold Stretch up Fold forwards		Open hips	Block	Upright back Fold at hips w flat back
Dandasana		Legs & feet working	Block	Upright back
Maricyasana open twist Bend knee foot beside other knee Open twist from base up		Another foot position Easing twist	Block	Own position for foot w upright back
Curl down to lie		Graceful transition		Knees bent feet flat Curl
Semi supine knees over chest Circle Squeeze  Rock Roll		Ease back & hips		Relax & massage back

BREATHING (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Semi supine Observe normal breath	1510	Slow down breath, relax	Or semi supine / chair	Sense airflow in & out

RELAXATION (10m)	TIME	PURPOSE / BENEFITS	PRECAUTIONS	COMMENTS
Savasana– stable points of contact Deshabandha from soles - crown	1520	Experience relaxation	Use supports if needed	Contacts = firm support Soft warm heavy